Mokhoa oa ho etsa li-crusher tsa lehata, ho latela barupeli

Litaba

• Li-Skull Crushers ke Eng?
• Melemo ea Litlolo tsa Lehata
• Mokhoa oa ho etsa Skull Crushers
• Fokotsa Skull Crushers
• Rekella Likhetla tsa Lehata
• Dumbbells vs. EZ Bar Skull Crushers
• Liphoso tsa Foromo ea Skull Crusher-le Mokhoa oa ho li Lokisa
• Mokhoa oa ho eketsa li-crusher tsa lehata mesebetsing ea hau
• Tlhahlobo bakeng sa

Ua tseba ha u rapaletse betheng fonong ea hau, u e phahamisitse ka sefahleho, mme matsoho a hau a qala ho cha? U se u ntse u etsa sesepa sa lehata.

Mona ke ntho e ngoe le e ngoe eo u hlokang ho e tseba ka li-crusher crusher, boikoetliso ba 'mele bo sa reng letho feela modumo e mpe empa e tla etsa hore le uena u ikutloe ka tsela eo.

Li-Skull Crushers ke Eng?

Li-crusher tsa lehata, aka aka triceps extensions, ke mohato o tloaetsoeng ho etsoa o paqama bencheng kapa moseme oa boikoetliso ka li-dumbbells kapa EZ curl bar (e 'ngoe feela ea li-barbells tse ngata setsing sa boithabiso). U tšoere boima holim'a sefahleho sa hau (ka hona, lebitso "crusher crusher") le litsoeng tse supileng holimo, ebe u sebelisa li-triceps tsa hau (mesifa e ka morao ea letsoho la hau le kaholimo) ho otlolla setsoe le ho hula boima ho ea siling.

Melemo ea Litlolo tsa Lehata

Ka ho matlafatsa li-triceps, li-crusher crusher li thusa ho etsa hore ts'ebetso ea letsatsi le letsatsi e be bonolo.

Ba tla u thusa nakong ea metsamao e meng e mengata ea matla.

"Triceps e thusa matla a hao a ho sutumetsa ka kakaretso 'me ke eona senotlolo sa motsoako oa setsoe," ho hlalosa Riley O'Donnell, mokoetlisi oa botho ea tiisitsoeng ke NASM, le morupeli oa Fhitting Room, studio sa HIIT New York City. "Kahoo haeba u leka ho ba matla ka har'a mechine ea hau ea khatiso, likhatiso tsa sefuba / benche kapa li-push-ups, ho matlafatsa triceps ea hau ho tla u thusa ho finyella lipakane tsa hau."

U tla ba betere ho li-push-ups.

Li-crushers tsa lehata li ntlafatsa metsamao ea ho sututsa hobane li koetlisa 'mele oa hau ho jara boima ba' mele ka litsoe tsa hau sebakeng se kobehileng (letsoho le kobehileng), ebe o hatella boima ka letsoho le notletsoeng, ho bolela O'Donnell. O re: "Ha re sutumetsa lintho, ha re hloke feela ho kopanya mahetla, sefuba le mantlha, empa re hloka ho khona ho atolosa setsoe ka matla." Kahoo haeba esale u ntse u loana le li-push-ups, tsena ke tsela e ntle ea ho etsa hore li ikutloe li le bonolo.

U tla lebisa li-triceps tsa hau ntle le tšitiso ea letho.

Ho fapana le boitlhakiso bo bong ba letsoho le mmele o kaholimo, li crusher tsa lehata li etsa hore triceps e be mesifa ea mantlha e amehang, ka hona o khona ho hlasela mesifa ena e menyenyane ea letsoho. Ash Wilking, CFSC, FRC, mokoetlisi oa Nike le morupeli Rumble, studio sa litebele, o re: "Ha se hangata li-triceps li etellang pele, ha li bapisoa le li-biceps tsa ho phahamisa kapa ho ts'oara." "Ka mantsoe a mang, ba thusa lihlopha tse kholo tsa mesifa ho etsa metsamao e mengata ka koetliso ea matla le mesebetsing ea letsatsi le letsatsi," ho bolela Wilking.

U ka li etsa ka mokhoa o fokolang oa ho tsamaea.

Empa ka ho sebelisa lenonyeletso feela, li-crusher tsa lehata li arola li-triceps, tseo e seng 'nete le bakeng sa boikoetliso bo bongata ba triceps, ho bolela O'Donnell. O re: "Ka mohlala, li-extensions tsa triceps le li-tricep dips li hloka ho tsamaea ha mahetla hoo e seng bohle ba nang le hona." Ka lebaka la sena, li-crusher tsa lehata li loketse hantle bakeng sa ba nang le motsamao o fokolang mahetleng mme ba batla ho matlafatsa li-triceps tsa bona.

... Kapa kotsi.

Ntle le ho aha matla a li-triceps, li-crusher crusher li na le molemo ho ba batlang boikoetliso bo tlase ba letsoho kapa ba sebetsang haufi le kotsi. "Ka ho robala ka mokokotlo oa hau ka boima ba 'mele, o beha tsepamiso ea mantlha ho li-triceps mme o tlosa khatello ho tsoa manonyeletsong a mang, joalo ka manonyeletso a letsoho (ka li-push-up) kapa mokokotlong o ka morao (ho li-kickbacks)," Wilking oa hlalosa.

O tla matlafatsa matla a ho tshwara.

Litlolo tsa lehata le tsona li bapala karolo e kholo ho ntlafatseng matla a ho tšoara ka ho u thibela ho theola boima ba 'mele le ho u sithabetsa hlooho. "Ha u etsa lijana tsa lehata, ebang ke ka li-dumbbells, barbell kapa poleiti, ho bohlokoa ho boloka manonyeletso a hau a letsoho. Ho ka ba ho lekang nakong ea motsamao ona ho roba letsoho hobane ho utloahala ho le bonolo ho ts'oara boima, empa o tsepamisitse maikutlo ho boloka manonyeletso a hao a letsoho ho ntlafatsa matla a hao a ho tšoara, "ho bolela O'Donnell. (Na o hloka thuto e 'ngoe ka matla a ho tšoara? Leka boikoetliso bona ba liropo.)

Mokhoa oa ho etsa Skull Crushers

Ho na le mekhoa e 'meli ea ho etsa lisebelisoa tsa lehata: ho sebelisa benche kapa moseme oa boikoetliso. "Ka ho sebelisa benche, u ka beha maoto a hao fatše, ho hloka hore u kopanele ka tsela e fapaneng 'meleng oa hao o ka tlaase le mokokotlo; ho kenya letsoho la hao, ho senya pelvis ea hao, le ho boloka mokokotlo oa hau o le thata le likhopo ho hloka boiteko bo nahanang," ho bolela Wilking. Haeba u paqame holim'a moseme, maoto a hao a boetse a bataletse fatše, empa mangole a hao a kobehile haholoanyane, ho u lumella ho sotha noka le ho theha khokahano e ntle le likhopo tsa hao, o re. O re: "Khokahano ena e tla fokotsa motsamao oa mahetla le ho baka karohano ea 'nete ea li-triceps."

Kahoo, haeba u sa tsoa tseba hore li-crusher tsa lehata li leka ho li etsa ka moseme khahlanong le benche hore o tsebe ho tsamaea ka taolo e ngata mme o kenye litepisi ho pholletsa le mekhahlelo ea ho theola (ho theola) le ho tsepamisa mohopolo mokhatlong, o khothaletsa Chris Pabon, mokoetlisi oa botho ea netefalitsoeng ke NASM le Blink Fitness. O re: "O tla tela mofuta o itseng oa ho sisinyeha, empa o tla ithuta sebopeho se setle."

Ho etsa bonnete ba hore o etsa li-crusher crusher ka sebopeho se nepahetseng, O'Donnell o boetse a fana ka maikutlo a ho ikoetlisetsa motsamao ka boima ba 'mele oa hau feela mme o eketsa butle butle. Seo se bolela ho sebelisa boima bo boima empa e le ntho eo u ka e sebelisang ho pheta makhetlo a 10 ho isa ho a 12 ka foromo e nepahetseng. U ka sebelisa leqhubu le le leng, ho le tšoara ka matsoho ka bobeli, ho qala, pele u leka boima bo le bong letsohong le leng le le leng.

A. Tšoara sekoti letsohong le leng le le leng 'me u robale sefahleho holim'a bethe ea boikoetliso (kapa benche) ka mangole a kobehileng le maoto a otlolohile fatše.

B. Eketsa matsoho ka holim'a sefuba ka liatla li shebane. Kopanya li-glutes 'me u hule likhopo fatše ho thibela ho koala mokokotlo o tlaase.

C. Ho kenya litsoe ka hare le ho hatella mahetla fatše, butle-butle koba litsoe ho theola li-dumbbells tse ka bang lisenthimithara tse ka holimo ho phatla ka mahlakoreng a mabeli a hlooho. Qoba ho tsamaisa lihlomo tse kaholimo le mahetla a ankora ho ea ho li-lats, ho arola li-triceps ha boima bo ntse bo theoha.

D. Ka taolo, phahamisa matsoho morao.

Fokotsa Skull Crushers

Pabon o re ho fetola tšekamelo bencheng ho ka kenya lihlooho tse itseng (bala: likarolo) tsa li-triceps hanyane ho feta tse ling. Mohlala, ho sebelisa benche ea ho theoha (ka hlooho ea hau e le tlase ho maoto a hau) ho tla etsa hore ho be le ts'ebetso e eketsehileng ho tloha hloohong ea lateral triep, e ka ntle ho letsoho la hau, ho bolela Pabon. Mona ke mokhoa oa ho fokotsa li-crusher crusher tse nang le li-dumbbells.

A. Tšoara li-dumbbell letsohong le leng le le leng 'me u paqame u shebile fatše holim'a benche ea ho fokotseha ka mangole a kobehileng holim'a li-cushion le litšepe tse koaletsoeng sebakeng sa tsona.

B. Phahamisa matsoho ka holim'a sefuba ka liatla tse shebaneng. Etsa li-glute 'me u hule likhopo ho thibela ho koala mokokotlo o tlase.

C. Ho kenya litsoe ka hare le ho hatella mahetla fatše, butle-butle koba litsoe ho theola li-dumbbells tse ka bang lisenthimithara tse ka holimo ho phatla ka mahlakoreng a mabeli a hlooho. Qoba ho tsamaisa lihlomo tse kaholimo le mahetla a ankora ho ea ho li-lats, ho arola li-triceps ha boima bo ntse bo theoha.

D. Ka taolo, phahamisa matsoho holimo.

Rekella Likhetla tsa Lehata

Ho sebelisa tšekamelo (ka hlooho ea hau pheletsong e holimo) ho tla sebetsa hlooho e telele ea li-triceps tsa hau, tse shebileng kahare ho letsoho la hau, ho bolela Pabon. Tsela ea ho e etsa ke ena.

A. Fetola benche hore e be likhato tse 30 'me u robale sefahleho, u tšoere sekoti letsohong le leng le le leng le maoto fatše.

B. Eketsa matsoho ka holim'a sefuba ka liatla li shebane. Tobetsa morao bencheng ho thibela ho koala mokokotlo o tlase.

C. Ho kenya likhaka kahare le ho hatella mahetleng fatše, koba butle litsoeng ho theola li-dumbbells kamora hlooho.

D. Ka taolo, phahamisa matsoho morao.

Dumbbells vs. EZ Bar Skull Crushers

Hore na o sebelisa li-dumbbells kapa EZ curl bar, Pabon o re sebopeho se tšoana ka kakaretso. Ka bareng ea EZ, u batla ho etsa bonnete ba hore matsoho a hau a ka hare feela ka bophara ba mahetla bareng. Li-dumbbells li thata ho li laola (kaha ho na le tse peli tsa tsona), kahoo u ka khona ho fokotsa boima ba 'mele, athe u ka khona ho phahamisa boima ka EZ bar, empa li ka thusa ho rarolla ho se leka-lekane leha e le hofe ha matla pakeng tsa matsoho a hau. Haeba u na le mathata a ho kenya likhahla tsa hau, Pabon e boetse e re ho sebelisa bar ea EZ sebakeng sa li-dumbbells ho ka thusa ho lokisa bothata bona.

Liphoso tsa Foromo ea Skull Crusher-le Mokhoa oa ho li Lokisa

Ha li-crusher tsa lehata li se thata ho li tseba, ke risepe ea kotsi le bohloko haeba u sa li etse ka nepo. Ho o thusa ho fumana molemo ka ho fetisisa ho secheso sena sa triceps, mona ke PSA mabapi le mokhoa oa ho lokisa liphoso tsena tse bonolo ho li etsa. (E amanang: Boikoetliso ba ba qalang ho matlafatsa le ho phahamisa lihlomo tsa hau)

Ha o ntse o theola boima ba 'mele, ho a hohela ho hlahisa likhahla tsa hau ho etsa hore ho be bonolo ho li-triceps tsa hau, empa ho boloka likhama ho netefatsa hore o eketsa ho khathala hoa mesifa ena e menyane-empa e le matla. O'Donnell o re: "Ak'u nahane hore likhahla tsa hau li haka balune ho thibela likhahla tsa hau hore li se ke tsa tuka le hore matsoho a hao a ka holimo a eme holim'a lebota nakong eohle ea mokhatlo. Sena se tla thusa ho ts'oara 'mele oa hau o kaholimo sebakeng sa 'mete kapa bencheng.

Wilking o boetse a khothaletsa maikutlo ana a pono: "Ak'u nahane u ts'oara lebili la setereng, u khelosa menoana ea hau e pinki tlase le kahare ho thusa ho kopanya lats."

Ho fokotsa motsamao ho ka thusa hape. "Laola boima ba 'mele ka bobeli-nakong ea karolo ea eccentric le e tsepamisitsoeng ea mokhatlo. Likotsi li etsahala nakong ea ho fokotseha le / kapa ho potoloha hangata, kahoo ho lebisa tlhokomelo ho laola boima boo, "ho bolela Pabon.

Ho khetholla li-triceps kannete le ho netefatsa hore ha u sebelise mahetla kapa matsoho a kaholimo, O'Donnell o re ho paka mahetla a hau fatše, aka lats. O'Donnell oa hlalosa: "Ha li-lats tsa hau li sa kopane, tloaelo ke ho lumella letsoho la hao le ka holimo hore le tsamaee nakong ea ho senya lehata. Ho tiisa mokokotlo oa hau ho ka thusa ho tsitsisa mmele o kaholimo, o re. O re: "Hobane "skull crusher" e etsoa mokokotlong oa hau, mokokotlo oa hau o sebetsa ho boloka likhopo li lohiloe nakong ea ho sisinyeha le mokokotlo o tlase o hatella fatše kapa bencheng. Ho tseba likhopo ho bolela ho hulela tlase le ho kopanya, ho kopanya mesifa e tebileng ea mantlha, ho thusa ho thibela ho hatella mokokotlo o tlase.

Sena se eketsa khatello mokokotlong o tlase, o ka lebisang bohlokong le likotsing. Wilking o fana ka maikutlo a ho hulela likhopo tsa hau fatše ho qoba hore li se ke tsa phatloha. O'Donnell o re: "Nahana ka ho hatella maoto a hau fatše ka thata kamoo u ka khonang le ho loha likhopo tsa hau ha u ntse u hatella mokokotlo oa likhopo tsa hau fatše kapa bencheng."

Mokhoa oa ho eketsa li-crusher tsa lehata mesebetsing ea hau

Itokiselitse ho fetoha? Ho leka li-3-4 sets tsa reps 10-12 ke sebaka se setle sa ho qala. Wilking o fana ka maikutlo a ho etsa li-crushers tsa lehata boikoetlisong bo phahameng ka ho fetisisa ka boikoetliso ba li-biceps ka matsatsi a letsoho. O boetse a khothaletsa ho li sebelisa e le mokhatlo o sebetsang oa ho hlaphoheloa. Wilking o re: "Mohlala, haeba u ikoetlisa ka leoto kapa ka botlalo, sebelisa lisebelisoa tsa lehata ha u ntse u lumella maoto a hau hore a fole lipakeng tsa tsona." Pabon o re hangata o etsa lisilaere tsa lehata ka matsatsi ao a shebileng mesifa e meng ea "sututsa" joalo ka letsatsi la sefuba kapa lehetla. O re: "Ke tsela e ntle ea ho li qeta [triceps] kamora hore li sebelisoe joalo ka mesifa ea bobeli bakeng sa karolo ea pele ea boikoetliso."

Tlhahlobo bakeng sa